KILO BLOG

March 13, 2019

The Kilo leaderboard has been updated after 19.3! Check it out here.

Reminder: No evening classes on Friday. Instead we’ll be hosting Friday Night Lights for those who want to complete 19.4! You do NOT need to be registered for the Open to attend.

Check out our March newsletter here.

MARCH PROGRESSION TOES TO BAR.  If you want to improve Toes to Bar, tune in for every post work this month and get your first, or 20th consecutive TTB.

RX: LIFT: 8×3 Back Squats @ 8-9 RPE Superset with 8 Bentover rows. WOD: 5 Rounds for time of 30 KBPP(35/55) and 100yd Shuttle run(10yd increments). 10min cap

Gold: LIFT: 8×3 Back Squats @ 8-9 RPE Superset with 8 Bentover rows. WOD: 5 Rounds for time of 20 KBPP(35/55) and 100yd Shuttle run(10yd increments). 10min cap

Silver: LIFT: 8×3 Back Squats @ 7-8 RPE Superset with 8 Bentover rows. WOD: 5 Rounds for time of 20 KBPP(15/25) and 100yd Shuttle run(10yd increments). 10min cap

Bronze: LIFT: 5 rounds 12 air squats and 12 Ring rows. WOD: 5 Rounds for time of 20 KBPP(15/25) and 100yd Shuttle run(10yd increments). 10min cap